As someone keenly interested in fitness, the prospect of trying a workout from an actor known for his imposing physique, like Alan Ritchson of Reacher fame, is always an exciting challenge. Ritchson recently shared a specific three-move upper-body workout, emphasizing “low(ish) weight plus higher volume” for both “hypertrophy [muscle growth] and longevity,” while aiming for efficiency. My attempt at this routine proved to be both enjoyable and effective.
Alan Ritchson’s Approach to Training
Alan Ritchson’s transformation for his role as Jack Reacher involved significant muscle gain, reportedly around 30 pounds. His training philosophy centers on consistent, vigorous activity for short, healthy periods, prioritizing muscle growth while preventing injury. He’s not focused on punishing his body or lifting to failure, but rather on high volume with moderate weight, believing that hypertrophy truly begins between 15 and 25 repetitions. This contrasts with the more traditional 8-12 rep range often cited for hypertrophy.
Ritchson’s full routine is comprehensive, incorporating resistance training and cardio five days a week in 30-minute sessions. He includes compound exercises like squats, Romanian deadlifts, and leg presses, alongside bodyweight movements such as push-ups, pull-ups, and dips. Cardio is a consistent part of his regimen, often involving running. He has also been open about his use of testosterone replacement therapy (TRT).
The Three-Move ‘Giant Set’ Breakdown
The particular workout I tried is a “giant set,” meaning three exercises are performed consecutively with no rest in between. Ritchson’s specific three moves, performed using an EZ bar, are:
- EZ bar biceps curl: 15-20 reps
- EZ bar standing overhead triceps extension: 15-20 reps
- EZ bar upright row: 10 reps
After completing all three exercises, a rest period of 60-120 seconds is recommended before repeating the sequence for a total of four rounds.
My Experience: High Volume, Impressive Pump
I approached this workout with an appreciation for Ritchson’s focus on high volume and injury prevention. While the weight used was indeed “low(ish)” for me, the higher rep count quickly brought a significant burn, particularly in the biceps and triceps. Moving directly from one exercise to the next without rest, as is the nature of a giant set, maintained a high heart rate and kept the muscles under constant tension.
The EZ bar biceps curl effectively targeted the biceps, and following it immediately with the overhead triceps extension ensured a thorough pump in the triceps. The upright row, though at a lower rep count, provided a good finish for the shoulders, creating a well-rounded upper body stimulus in a short amount of time.
The rest periods, while brief, felt sufficient to recover just enough to tackle the next round with intensity. By the end of the four sets, my arms and shoulders felt thoroughly worked and had a noticeable pump. The workout was efficient, delivering a substantial training effect without requiring a long gym session.
Takeaways and Longevity Principles
This three-move workout highlights several principles Ritchson advocates for:
- High Volume for Hypertrophy: The 15-25 rep range, while leaning towards endurance for some, is precisely where Ritchson believes muscle growth is stimulated.
- Efficiency: Completing a significant amount of work in a short timeframe is a key aspect of his training, fitting into a busy schedule.
- Longevity: By avoiding excessively heavy weights and focusing on controlled movements, the risk of injury is reduced, promoting sustainable training over the long term.
- Bodyweight Integration: While this specific workout used an EZ bar, Ritchson consistently incorporates bodyweight exercises into his broader routine, which are known for being joint-friendly and effective for muscle building.
My experience confirmed that Ritchson’s three-move EZ bar workout is indeed an effective and enjoyable way to target the upper body for muscle growth and endurance. It’s a testament to his philosophy that consistent, vigorous activity, even with moderate weight and high volume, can yield impressive results while prioritizing long-term health. For anyone looking for an efficient upper-body blast that aligns with principles of hypertrophy and longevity, this routine is certainly worth integrating into a broader fitness plan.
